Striving4Zen

The fleshy green spears of asparagus are both succulent and tender and were a delicacy in ancient times. It arrives with the coming of spring and in California the first crops are picked as early as February, however, their season is considered to run from April through May. The growing season in the Midwest and East extends through July.

Asparagus is an excellent source of vitamin K, the B vitamin folate, vitamin C, vitamin A. Asparagus is a very good source of numerous B vitamins - including vitamin B1, B2, B3 and B6 - as well as dietary fiber, manganese, copper, phosphorus, potassium and protein.

Did you know that your body requires folic acid (or folate) in order to replace all the cells lining your digestive tract every few days and all of your oxygen-carrying red blood cells every few months?

Folate also helps repair all wounded, aging or damaged cells, helps to keep the cells of your heart and nervous system in top form, and maintains the normal metabolism of homocysteine into harmless compounds (high levels of homocysteine are a marker for increased risk of heart disease). Plus, folate is essential for reproductive health since it forms the protective cells covering the cervix and is necessary for the formation of sperm as well as every cell of a growing fetus inside a pregnant woman. Asparagus provides 66% of the daily value for folate, which is just one of many reasons to include asparagus as part of your "Healthiest Way of Eating."

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Labels: asparagus, folate, folic acid, healthy food, vegetable, veggie of the day

Chromium (broccoli, grapes, oranges, grains)

Several studies have shown that chromium supplementation can improve depression symptoms, particularly in people who experience carbohydrate cravings along with altered mood (chromium is a blood sugar stabilizer). Take 300 mcg of chromium per day.

Folic acid (rice, beans, oranges, greens) and B12 (salmon, eggs, milk)

People with B deficiencies are more likely to have severe depression symptoms. Take 800 mcg of folic acid and 1 mg of B12 per day.

Magnesium (wheat and oat bran, brown rice, nuts, molasses)

Involved in many enzymatic reactions that control brain function; helpful for mood disorders, including PMS and bipolar disorder. Take 300 mg of magnesium per day.

Omega-3 fatty acids (oily fish, walnuts, flaxseed oil)

Build healthy brain cell membranes and help facilitate neuron-to-neuron communication. Take a supplement that includes a total of 650 mg EPA and DHA daily.

Zinc (oysters, lean meats, beans, nuts, oatmeal)

Helps metabolize omega-3 fatty acids in the brain. Studies have implicated low zinc levels in postpartum depression and other depression symptoms. Take 25 mg zinc per day (often found in a multivitamin).

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Labels: b-vitamins, chromium, depression, essential nutrient, folic acid, good mood, magnesium, nutrition, Omega-3s, zinc